Thursday, October 22, 2015

Row (Both Arm Bent Over Dumbbell)

Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Biceps, Fore-arms
Starting Position:
1. Place two dumbbells of equal weight on the floor in front of you.
2. Stand with your feet parallel and shoulder ­width apart.
3. Bending forwards from the hips, keeping your back flat and slightly bending your knees, grasp the dumbbells with an overhand grip that is slightly wider than shoulder-width apart.
4. Lift the dumbbells just a short way off the floor. Position your body so that your torso is near-parallel to the ground, arms fully extended.
The Movement:
1. Slowly pull the dumbbells towards your armpits until it just touches the lower part of your rib cage.
2. Hold this position for a count of one; then slowly lower the dumbbells to the starting position.
• As you pull the dumbbells up, squeeze your shoulder blades together and keep your elbows directly above your hands.
• Keep your back flat throughout the movement - do not round your back or you risk injury.
• Keep your torso still - it is tempting to move your torso upwards with the dumbbells to generate momentum. This reduces the work on the back muscles and increases the risk of injury.